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  1. #1
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    Default A Song Of Strength And Conditioning

    Hello everyone,

    I am Vasilis from Athens, Greece.
    I am 29 years old and my goals are to become a national level(at least) powerlifter, but also to be a complete athlete with strength, power, aerobic and anaerobic conditioning and mobility.

    Currently I train 3 times a week.
    Today was squat day.

    Monday, squat day:

    -Squats: 10x3 125kg(275lbs)
    -Overhead press: 3x5 66kg(145lbs)
    -Turkish get ups: 3x8 12kg(26lbs)
    -Squat jumps: 3x3 20kg(44lbs) vest
    -Intervals on treadmill: 15mins(2' 12km/h- 1 5km/h)

    Tomorrow is a rest day, and on Wednesday it's bench day.

  2. #2
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    Wednesday, bench day:

    -Bench press: 10x3 103kg(227lbs), 5x5 85kg(187lbs)
    -Pull-ups: 3 sets to failure
    -Dips: 3 sets to failure
    -1 arm dumbbell row: 3x8 each hand 25kg(55lbs) -only 20'' rest between sets-
    -Dumbbel bench press: 4x5 64kg(140lbs)
    -Treadmill: Run-walk-run method for 6km

  3. #3
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    Welcome aboard. Who designed your program? It's kind of all over the place.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Thank you EKnight.
    I designed my program, inspired by Waterbury method.

    Previously I was doing 3-day Texas Method for 7-8 months.

    The current program is also 3 days/week.

    Monday
    -Squat 10 sets of 3 reps
    -Overhead press 3 sets of 5
    -supplementary exrcises with low weight

    Wednesday
    -Bench 10 sets of 3
    -Weighted dips 3 sets of 5, or bodyweight dips 3 sets to failure
    -Pull-ups 3 sets to failure(my back recovers easily and is ready for Friday's deadlifts)
    -Dumbbell bench press(not always)

    Today I was feeling really good and added some volume in bench, but it is not the rule.
    I did the dumbbel row, as I was waiting for the 140lbs dumbbels. It was really easy, just to spend some time.

    Friday
    -Deadlift 10 sets of 3
    -Barbell row 3 sets of 5
    -Light bench press/Light squat 1 set of 20 reps each

    I would be happy to receive corrections from more experienced lifters.

  5. #5
    Moderator EKnight's Avatar
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    You don't have nearly enough hamstring and upper back work to offset the opposing muscles. Your shoulders and knees are gonna pay for it in the long run.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  6. #6
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    I thought that 10 sets of conventional deadlift are enough for hamstring.
    What do you suggest?

    For upper back should I add more sets of barbell rows and pull-ups?

  7. #7
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    Deadlifts alone do not adequately work the hamstrings. You need some sort of movement wherein the knee flexes (ie, some sort of leg curl) not just movements where the hip extends.

    As a general rule, you should be doing twice as much volume of pulling (ie, upper back) work as pushing (ie, benching, dips, OHP). I’d add in some face pulls, band pull-aparts, and another rowing movement. You’re currently doing 16 sets of pushing and 6 sets of pulling if my math is correct. You literally should have that ratio reversed.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Thank you EKnight, I appreciate your help.

    I will increase my pulling volume. I will add some more sets of row, upright row, pull ups and face pulls.

    I had no idea that deadlift is not enough for hamstrings. There are some powerlifters in my gym who only do the big 3, nothing else!
    I am not a fan of isolation exercises, but I will follow your advice and do some leg curls.

  9. #9
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    Wouldn’t advise upright rows. They create shoulder impingement.

    If you dislike leg curls for whatever reason, glute-ham raises are about the best hamstring movement I know. Most people just aren’t strong enough to do them correctly.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    I will be doing some sets of leg curls.
    I will also add more sets of rows and pull-ups, in order to overcome my pushing volume.

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    Friday, deadlift day:

    -Deadlift: 10x3 170kg/374lbs (last 3 sets rest-pause)
    -Barbell row: 3x5 72kg/158lbs, 3x5 67kg/147lbs, 10x5 60kg/132lbs
    -leg curs: 3x12 30kg/66lbs
    -Light dumbbel bench press: sets to failure until 80reps 40kg/88lbs
    -Light barbell row: sets to failure until 80reps 40kg/88lbs
    Last edited by Vasss17; 07-06-2018 at 11:17 AM.

  12. #12
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    Default

    hey vasss17,

    could you (or whoever) explain a little bit about the waterbury or texas training methods?
    never heard of those, thanks

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    Hello maroon6, I would be happy to explain.

    Texas Method is one of the best programs for intemediate lifters. You start it once you can no longer increase the squat weight in every workout(as you do in Starting Strength, or Stronglifts).
    Texas Method consists of 3 days/week. Volume day, Recovery day and Intensity day.

    Monday, volume day
    -Squat 5 sets of 5 reps with 90% 5rm
    -Bench press 5 sets of 5 with 90% 5rm
    -Barbell rows 3 sets of 5

    Wednesday, recovery day
    -Squat 2 sets of 5, with 80% of Monday's weight
    -Overhead press 3 sets of 5
    -Pull-ups 3 sets to failure

    Friday, intensity day
    -Squat 1 set of 5, new 5rm
    -Bench press 1 set of 5, new 5rm
    -Deadlift 1 set of 5, new 5rm

    On friday you can add some complementary work, if you want, like dips/dumbbell bench press, dumbbel rows, or whatever you like.
    You start this routine once you no longer can add 5 lbs in your squat, in every workout. If you still can increase your squat in every session, I would recommend Starting Strength.

    Waterburry Method also consists of 3 days. Squat day, Bench day and Deadlift day. You do 10 sets of 3 for ths exercises and then you add exercises, according to your needs. My routine is like that:

    Monday, squat day
    -Squat 10 sets of 3
    -Overhead press 3 sets of 5
    -Complementary exercises

    Wednesday, bench day
    -Bench press 10 sets of 3
    -Dips 3 sets to failure
    -Pull-ups 3 sets to failure

    Friday, deadlift day
    -Deadlift 10 sets of 3
    -Barbell row 10 sets of 5
    -Complementay exercises

    That's about it. If you have any questions, I would be happy to answer.

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    Yesterday

    Monday,squat day

    Squats: 3x3 126kg/277lbs, 20 singles 110kg/242lbs. Very bad day for squats
    Overhead press: 3x5 60kg/132lbs
    10 sprints x100m

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    Yesterday

    Wednesday, bench day

    Bench press: 50 singles 100kg/220lbs
    Pull-ups: 50 singles BW+ 10kg/22lbs
    Dips: 20 singles BW+ 15kg/33lbs
    Run on treadmill: 14km/h for 2km

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    Friday

    Deadlift: 10 singles 160kg/352lbs
    Squat: 10 singles 120kg/264lbs
    Bench: 15 singles 100kg/220lbs

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    Monday

    Deadlift: 8 singles 166kg/365lbs
    Squat: 8 singles 120kg/264lbs
    Bench: 14 singles 102kg/224lbs
    1-arm db Overhead Press: 8 singles(each arm) 30kg/66lbs
    Pull-ups: 10 signles +10kg/22lbs
    10 sprints x100m

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    Wednesday

    Squat: 4 singles 122kg/268lbs, 10 singles 105kg/231lbs
    Light deadlift: 8 singles 142kg/312lbs
    Bench press: 8 singles 104kg/229lbs
    Pull-ups: 15 singles +10kg/+22lbs
    10 sprints x100m

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    Friday

    Deadlift: 4 singles 170kg/374lbs, 8 singles 150kg/330lbs
    Light squat: 8 singles 105kg/231lbs
    Bench: 5 singles 106kg/233lbs, 10 singles 92kg/202lbs
    Pull-ups: 10 singles 10kg/22lbs
    OHP: 8 singles 60kg/132lbs

 

 

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